12/04/2026
A very common question I get asked is what are muscles knots/ myofascial trigger points ?
Muscle knots, 🪢 scientifically known as myofascial trigger points, are small, hyperirritable bands of contracted muscle fibers. They are not actually "knots," but areas where muscle fibers are tightly contracted and fail to relax, often accompanied by inflammation, restricted blood flow, and accumulation in the surrounding fascia. Trigger points are tense, palpable nodes in skeletal muscle that cause localised pain and at times, referred pain to other body areas.
Another common question is
What actually causes muscle knots? 🤷🏾♀️
There are many causes, often it’s a mixture of things such as:
overuse or repetitive motion.
. Overworking muscles during exercise, lifting heavy objects, or repeating the same movement (e.g., in a job or hobby) can lead to micro-tears and localised damage, causing the muscle 💪🏽 to stay contracted.
• Sedentary Lifestyle: A lack of movement can lead to weak, stiff muscles that develop knots easily, especially when subjected to sudden, infrequent activity.
• Poor Posture: Sitting at a desk for long periods, slouching, or holding the body in an unnatural position creates consistent tension, particularly in the neck and shoulders (trapezius muscles).
• Sedentary Lifestyle: A lack of movement
• Stress and Emotional Tension
Dehydration and Poor Nutrition: Inadequate fluid intake and deficiencies in vitamins e.g. vitamin D or B12 or minerals can impair muscle function and increase susceptibility to tension.
How to Relieve Muscle Knots
Stretching: Gentle, consistent stretching exercises.
Massage: Applying pressure (trigger point release) to help the muscle relax.
Heat/Ice Therapy: Alternating between heat and ice packs can help reduce inflammation and improve blood flow.
Improved Movement: Moving around frequently (set a timer possible) for every 30minutes if you have a desk job to briefly move around and do mobility exercises.increasing physical activity.
Strengthening: Incorporate strength exercises to prevent weak muscles from becoming overworked and tense.